*RESERVE YOUR SPOT TODAY’S CLASS.
Squat Clean Ladder
*Every Minute Complete 1 Squat Clean
*You will start with Approximately 60% of your 1RM Squat Clean
*Add 10/5# After Each Successful Lift
*You can attempt as many times as you want inside the minute
*Once you fail to complete inside the minute you are done
Then……
Optional: Kip-Up Practice
– You get 10 attempts
– Score = successful attempts landed on feet
Then……
Black/Blue/Grey WODs
3 Rounds For Time of:
400m Run
7 Ring Muscle-Ups (7 Ring Pull-Ups AND 7 Ring Dips) (Ring Rows with Feet on Box, Dips with Bands) (Ring Rows with Feet on Floor, Dip on Side of Box)
21 KB Swings (70/53) (53/35) (35/26) (26/18)
September “COOL” Board
***Make some goals for yourself for September
– Alex – Chair Traverse
– Kira – Chair Side Traverse
– Aaron – Chair Traverse
– Jaime – Pegboard Climb
– Kady – Pegboard Climb
– Morgan – 170# Hang Clean
– Amy – 125# Hang Clean & Jerk
– Tempestt – 125# Hang Clean & Jerk
– Andrew D. – 225# Hang Clean
– Jess – 140# Hang Clean & Jerk
– Nicole – 150# Hang Squat Snatch
– Mike H. – 165# Hang Squat Snatch
– Kira – 125# Hang Squat Snatch
– Justin E. – 225# Hang Squat Snatch
– Angie M. – 110# Hang Squat Snatch
– Morgan – 142.5# Hang Squat Snatch
– Laura L. – 120# Hang Squat Snatch
– Chris M. – 1st Legless Rope Climb
– Ayah – 1st Rope Climb
– Christina – 1st Rope Climb
– Shelly – 38 Consecutive Double Unders
– Craig – 50 Consecutive Double Unders
– Scott – 245# Back Squat
– Jess – Grace in 3:06
– Claire – Grace in 4:17
– Wes – Grace in 2:26
– Jodi P. – 100# Stone to Shoulder
– Sarah – 200# Deadlift
– JoJack – 265# Split Jerk
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